Warm up:
2RDs at east pace
10 BB Good Mornings
10 Glute Bridges
10 Reverse Hypers
10 BB Deadlifts
20 min to complete:
10 Deadlifts @ 60%
10 @ 65%
8 @ 70%
8 @ 75%
6 @ 75%
10 @ 70%
7 min AMRAP
20 Lateral Box Steps Overs 20″/18″
10 KBS 53/35
5 Jumping Squats
28-21-15-9 Power Clean 115/85 Dip Push Jerk 115/85 *EMOM 3 Burpee* *start with burpee*
There are rope ascents in the warm up. Bring socks. Strength/Skill -3 Push Press + 2 Push Jerk x 3 10 Rounds for time: 5 Push Jerk (155/113) 3 Muscle-ups 100m run 50 m forwards 50 m backwards
Strength: 4×4 Sumo Deadlift start @60% 1 RM Deadlift and build if comfortable Kev With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts, 315 lb., each 9 bar-facing burpees, synchronized 9 bar muscle-ups, each 55-ft. partner barbell carry, 315 lb. Operator Cpl. Kevin van de Rijdt, 26, of the…
W.O.D. Strebgth – D.B. Press 3-3-3-3 15 A.M.R.A.P. 5 Power Cleans 155/115 10 Box Jumps 30’/24′ 15 Push-ups (Hand release) NOW THATS A SQUAT!!!
JC’s Feb 17. Strength: DB Bench Press 6×8 25 RFT: 2 Sq. Snatch 135/95 4 Bar Facing Burpee *20 min CAP*
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 2 Push Presses + 1 Push Jerk X 8 5RFT 200m Row 15 V-Ups 15 SDHP 70/53 15 Goblet Squats 70/53 Rest 1 Min.